Set the cable to the highest setting on each side. Grab the handles and lean forward until your upper body is almost parallel to the floor.
Keep your chest out, shoulders back, and a slight bend in your arms. This is important because you’ll be able to get a better stretch in your chest as you control the handles back, and you’ll be able to target the chest better without the front of your shoulders getting too involved.
Bring the handles together in a hugging motion. As the handles get closer together, focus on pushing your elbows together to contract the chest. Your arms will become more straight at the end of the rep.
Then reverse the motion and let your arms go back to a slightly bent position as you control the handles back. Control the handles back until the handles are about even with your chest and you feel a stretch in your chest.
This is my favorite way to do standing cable chest flys because it’s easier to stay stable and not let the weight pull you back. If you are more stable and don’t have to resist getting pulled back by the weight, you’re more stable, stronger, and can train the chest more effectively.
